What is Prisoner Squat?
Prisoner Squat is an easy bodyweight squat variation performed with hands behind the head that strengthens the quadriceps, glutes, hamstrings and calves. It improves lower-body strength, posture and hip mobility. Suitable for beginners, focus on chest up, knees tracking toes, and controlled depth to maintain safe form.
How to Do Prisoner Squat
- Setup stance: Stand feet slightly wider than hip-width, toes pointing forward, hands behind your head with elbows back and chest lifted to protect the spine.
- Brace core: Take a deep breath, engage your abs and squeeze glutes to stabilize the pelvis; maintain neutral spine and upright torso throughout the movement.
- Initiate squat: Hinge slightly at hips, bend knees and lower into a sitting position until thighs are near parallel, keeping elbows back and chest up.
- Pause and drive: Pause briefly at the bottom, then press through heels, extend hips and knees to stand, exhaling as you return to the start position.
- Maintain form: Keep knees tracking toes, avoid collapsing the chest, control tempo and stop if pain occurs; regress or reduce depth when fatigued.
Muscle Groups
Quadriceps, Hamstring, Calves, Glutes
Description
Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up arms and place both of your hands behind your head.Making sure your elbows are pulled back and your chest is lifted, bend from your hips and bend your knees, lowering down to a sitting position. Straighten back up.
Continue for the required amount of repetitions.
Movement Group
Legs
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of prisoner squats?
Prisoner squats improve lower-body strength in the quadriceps, glutes and hamstrings, enhance core stability and posture, and increase hip mobility. They require no equipment, making them a practical beginner exercise and a useful warm-up or conditioning movement.
What are common mistakes when doing prisoner squats?
Common mistakes include letting knees cave inward, rounding the lower back, leaning excessively forward, rising onto the toes, and using momentum instead of control. Correct these by slowing the tempo, reducing depth, and focusing on alignment.
How can I progress or modify prisoner squats?
To progress, add load (goblet or dumbbell), increase repetitions, slow tempo, or advance to split squats and single-leg variations. To regress, reduce squat depth, use a box for support, or perform bodyweight squats with hands forward to lower spinal load.